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Spiced Rice with Broccoli

5
Average: 5 (3 votes)
(3 votes)
Spiced Rice with Broccoli

Spiced Rice with Broccoli - Tasty rice with Middle Eastern influences.

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Health Score:
8,8 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
383
calories
Calories

Healthy, because

Even smarter

Nutritional values

Broccoli is packed with immune-strengthening vitamin C, while the cashews provide plenty of protein, vitamin E and healthy unsaturated fatty acids.

If you have a little more time, use brown basmati rice, as it contains more fiber, minerals and vitamins than white basmatic rice.  

1 serving contains
(Percentage of daily recommendation)
Calorie383 kcal(18 %)
Protein14 g(14 %)
Fat9 g(8 %)
Carbohydrates59 g(39 %)
Sugar added0 g(0 %)
Roughage7.1 g(24 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E2.1 mg(18 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin5.1 mg(43 %)
Vitamin B₆0.5 mg(36 %)
Folate80 μg(27 %)
Pantothenic acid2.2 mg(37 %)
Biotin6 μg(13 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C150 mg(158 %)
Potassium591 mg(15 %)
Calcium128 mg(13 %)
Magnesium89 mg(30 %)
Iron2.2 mg(15 %)
Iodine24 μg(12 %)
Zinc1.5 mg(19 %)
Saturated fatty acids1.7 g
Uric acid169 mg
Cholesterol0 mg

Ingredients

for
4
Ingredients
2 ounces Cashews
18 ounces Broccoli (Florets only)
1 tablespoon olive oil
9 ounces Basmati rice
1 pinch Saffron
salt
peppers
2 Cardamom
2 cloves
Cinnamon stick
2 Oranges
How healthy are the main ingredients?
CashewBroccoliolive oilBasmati ricesaltcloves

Preparation steps

1.

Toast cashews in a frying pan until golden brown and set aside.

2.

Rinse and peel broccoli.

3.

Heat the oil in a large saucepan. Add rice and toast lightly for about 5 minutes. Add spices and 1 3/4 cups of water. Bring to a boil, reduce heat and simmer over low heat until done (according to package instructions), 8-10 minutes. Add water if necessary.

4.

Meanwhile, bring a pot of water to a boil. Cook broccoli in boiling water until al dente. Then drain.

5.

Peel the oranges and cut segments from separating membranes.

6.

Just before the end of cooking time for the rice, add broccoli, oranges and cashews. Season rice to taste. Remove cardamom pods, cloves and cinnamon stick before serving.